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Phase 1RepitionPhase 2RepititionPhase 3Repitition
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Weeks 1-3Workouts1st2nd3rdWeeks 5-7Workouts1st2nd3rdWeeks 9 and 11Workouts1st2ndWeek 13Workouts
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Day 1Chest & Back, Ab Ripper XX1/201/27Day 1Chest, Shoulders & Triceps, Ab Ripper X2/172/243/3Day 1Chest & Back, Ab Ripper X3/174/7Day 1Yoga X
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Day 2PlyometricsX1/211/28Day 2Plyometrics2/182/253/4Day 2Plyometrics3/18Day 2Core Synergistics
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Day 3Shoulders & Arms, Ab Ripper X1/151/221/29Day 3Back & Biceps, Ab Ripper X2/192/263/5Day 3Shoulders & Arms, Ab Ripper X3/194/9Day 3Kenpo X
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Day 4Yoga XX1/231/30Day 4Yoga X2/202/273/6Day 4Yoga X3/20Day 4X Stretch
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Day 5Legs & Back, Ab Ripper XX1/241/31Day 5Legs & Back, Ab Ripper X2/212/28XDay 5Legs & Back, Ab Ripper X3/21Day 5Core Synergistics
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Day 6Kenpo XX1/25XDay 6Kenpo X2/223/13/8Day 6Kenpo X3/22Day 6Yoga X
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Day 7Rest1/191/262/2Day 7Rest2/233/23/9Day 7Rest3/23Day 7Rest
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Week 4Workouts1stWeek 8WorkoutsWeeks 10 and 12Workouts
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Day 1Yoga X2/10Day 1Yoga X3/10Day 1Chest, Shoulders & Triceps, Ab Ripper X3/24
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Day 2Core Synergistics2/11Day 2Core Synergistics3/11Day 2PlyometricsX
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Day 3Kenpo X2/12Day 3Kenpo X3/12Day 3Back & Biceps, Ab Ripper XX
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Day 4X Stretch2/13Day 4X StretchXDay 4Yoga XX
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Day 5Core Synergistics2/14Day 5Core Synergistics3/14Day 5Legs & Back, Ab Ripper XX
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Day 6Yoga X2/15Day 6Yoga XXDay 6Kenpo X3/29
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Day 7Rest2/16Day 7Rest3/16Day 7Rest3/30
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Weeks XWorkouts1stWeek X2Workouts1st
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Day 1Chest & Back, Ab Ripper X2/3Day 1Chest, Shoulders & Triceps, Ab Ripper X3/31
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Day 2Plyometrics2/4Day 2Plyometrics4/1
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Day 3Shoulders & Arms, Ab Ripper X2/5Day 3Back & Biceps, Ab Ripper X4/2
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Day 4Yoga X2/6Day 4Yoga X4/3
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Day 5Legs & Back, Ab Ripper X2/7Day 5Legs & Back, Ab Ripper X4/4
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Day 6Kenpo X2/8Day 6Kenpo XX
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Day 7Rest2/9Day 7Rest4/6
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Week Completed10
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Day Completed1
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Weeks left3
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Days left20
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% completed78.02%
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